Cold, Flu, and Gut Health: Why Bone Broth Belongs in Your November Routine

Cold, Flu, and Gut Health: Why Bone Broth Belongs in Your November Routine

Feeling Run-Down? How Bone Broth Helps During Cold and Flu Season

It’s November. The scarves are out, the air bites a little, and everyone seems to be sniffling on the train. Cold and flu season rolls in and reminds us we’re human. In a world that overcomplicates wellness, here’s our steady, no-bullshit take: simple, warm nourishment goes a very long way. That’s where organic bone broth comes in.

Bone broth isn’t a miracle cure (we’ll never sell you that), but it is a gentle, time-tested way to support your body: soothing a sore throat, easing digestion when your appetite dips, hydrating you with minerals, and offering amino acids that help your system do what it does best—recover.


Please note: Our BONE broth can be diluted. This is an important point to make. We make it with a 1:1 ratio of bones to spring water. This is far more concentrated than commercially made broth.  

A third of a 250ml pouch is a good place to start, or even a tablespoon added to a soup or broth is a great little boost. There is no upper limit, and the more we can consume, the better. 

Why bone broth helps during cold and flu season

When you’re fighting a cold or flu, a few things are happening at once: inflammation ramps up, you lose fluids more quickly, appetite often drops, and digestion can feel sluggish. Organic bone broth meets those needs with care.

  • Easy-to-digest nourishment: When heavy meals feel like too much, broth delivers gentle protein and nutrients without overwhelming your system.
  • Hydration plus minerals: Warm salted broth helps you rehydrate and replenish minerals like sodium and potassium when you’re sweating, feverish, or just not drinking enough.
  • Soothing warmth: The heat helps loosen mucus, ease sinus pressure, and calm a scratchy throat. Think comfort you can sip.
  • Gut-immune connection: A significant portion of the immune system lives in the gut. Broth’s gelatin and amino acids (like glycine and glutamine) support the gut lining, which may help your immune system stay regulated.
  • Calming ritual: Stress can lengthen recovery time. A quiet daily broth ritual can downshift your nervous system and help you rest—arguably the most underrated immunity tool.

 

What’s inside organic bone broth that matters

Slow-simmered the old way, organic bone broth naturally contains: 

  • Gelatin and collagen: Supportive for the gut lining, joints, and connective tissues—useful when the body is under seasonal stress.
  • Amino acids (including glycine and glutamine): Involved in tissue repair, gut integrity, and a calmer nervous system—helpful when you’re rundown.
  • Minerals: A nourishing way to take in sodium, potassium, calcium, and magnesium in a warm, easily sipped form.
  • Real-food electrolytes: Not neon, not sugary—just what your body understands and can use.


How to use bone broth before, during, and after illness

This is where it gets simple. Build a small ritual and let consistency do the heavy lifting.

For prevention (daily support) 

  •   1/3 cup (100-250mls)  daily through November and winter months
  •   Morning mug instead of your second coffee, or evening wind-down cup
  •   Add-ins: fresh ginger slices, cracked black pepper, turmeric, or a squeeze of lemon

At the first signs (scratchy throat, heavy head)

  •   1- 2 cups spread across the day
  •   Stir in minced garlic, grated ginger, turmeric, and a small pinch of sea salt
  •   Keep meals light: soups, stews, simple grains cooked in broth

During illness (sore throat, congestion, fever)

  •   Sip warm broth every 2–3 hours to support hydration
  •   Add a spoon of olive oil or ghee for extra calories when appetite is low
  •   Try a steam moment: hold your mug, lean over, and breathe deeply before sipping—comfort first

Recovery week (post-viral fatigue)

  •   1 cup daily as you reintroduce more substantial meals
  •   Use broth to cook rice, quinoa, or root vegetables for easy nourishment
  •   Keep your nervous system in mind: slow sips, slow days

 

Simple ways to cook with bone broth when you’re low on energy

  • Five-minute broth bowl: Warm broth, add pre-washed greens, leftover shredded chicken or beans, lemon, and herbs.
  • Ten-minute noodle soup: Simmer rice noodles in broth with ginger and spring onion; finish with sesame oil.
  • Broth-poached eggs: Simmer eggs directly in broth; finish with black pepper and parsley.
  • Upgrade your grains: Cook rice, quinoa, or millet in broth instead of water for more minerals and flavour.


Why organic matters (and why our broth tastes like home)

Not all broths are created equal. When you’re unwell, quality matters. Organic, ethically sourced bones and a true slow simmer help ensure a clean, gelatin-rich broth without additives.

At BONE, our broth is cooked the old way—by Leilah, at home, in small batches. No shortcuts. No fillers. Just bones, filtered water, time, and intention. It tastes like comfort because that’s how it’s made. 


Who can benefit most in November

  • Busy parents and caregivers who need quick, real nourishment on repeat
  • Teachers, healthcare workers, and anyone surrounded by sniffles
  • People with sensitive digestion who struggle with heavy meals when ill
  • Grown women navigating colder months, changing hormones, and increased stress


Safety notes and gentle guidance

  • Bone broth is food, not medicine. It can support hydration and comfort alongside guidance from your healthcare professional.
  • If you’re on a low-sodium plan, taste before salting and check labels.
  • If you’re sensitive to histamines, start with a small amount and see how you feel.
  • For little ones, serve warm (not hot) and keep seasoning simple.


A realistic winter wellness routine

Think of this as a minimalist’s November toolkit—simple, steady, doable.

  • Daily broth ritual: 1 small cup, most days of the week
  • Sleep: earlier nights when possible; recovery loves darkness and quiet
  • Gentle movement: short walks for lymph flow and mood
  • Vitamin-rich foods: citrus, berries, leafy greens, good fats
  • Boundaries: say no to one extra thing and yes to rest

FAQs

Will bone broth cure a cold or flu?

No. But it can make you more comfortable, keep you hydrated, and offer gentle nourishment while your immune system does its job.

Can I drink bone broth if I’m vegetarian or mostly plant-based?

Many plant-forward folks use broth as a therapeutic tool during winter or recovery. If it’s right for you, start slowly and choose organic, small-batch options made with care.

How much should I have?

Generally, 1 cup daily for maintenance; 2–3 cups during an illness, spaced through the day. Listen to your body.

Can I add other ingredients?

Yes. Ginger, garlic, turmeric, black pepper, lemon, parsley, and a drizzle of olive oil are all supportive.

 

A gentle, no-nonsense closing thought

November asks us to slow down. Bone broth is part nourishment, part reminder: your body knows how to heal, and simple rituals help. A warm mug in cold and flu season won’t fix everything, but it will meet you where you are—soothing, hydrating, and steady. That’s what we’re here for at BONE: real food, made with care, to help you feel human again.

Ready to add organic bone broth to your winter routine?

  • Choose your broth: classic beef or chicken.
  • We deliver to your door
  • You sip, rest, and let your body do the rest

If you need help choosing, reply with what you’re navigating this season—cold hands, sore throat, no appetite—and we’ll point you to the best fit. We’re in this with you.

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